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Light Chicken Parmesan

 

 

A light version... yeah!
 

2 slices 

 

whole-wheat sandwich bread, torn into pieces

 

1 Tbs 

 

grated Parmesan cheese

 

1 tsp 

 

olive oil

 

 

 

coarse salt and freshly ground black pepper

 

2 Tbs 

 

flour

 

1 large 

 

egg white

 

Four 6-8-ounce 

 

boneless, skinless chicken breast halves

 

¾ cup 

 

shredded part-skim mozzarella (3 ounces)

 

28 ounce 

 

can whole peeled tomatoes in purée

 

1 clove 

 

garlic, minced

 

 

1

Preheat oven to 425°F, with rack in upper third. Line a rimmed baking sheet with aluminum foil; set aside.

2

In a food processor, place bread, Parmesan, oil and a pinch each of salt and pepper. Pulse until coarse crumbs form; transfer to a shallow bowl. Place flour in a second shallow bowl; season with salt and pepper. Place egg white in third shallow bowl, and beat with a fork until frothy.

3

Dip top side of chicken breast in flour, shaking off excess. Dip same side in egg white, letting excess drip off, then in breadcrumbs, pressing to adhere. (Do not bread other side.) Repeat with remaining chicken and transfer, breaded side up, to prepared baking sheet. Bake until breadcrumbs are crisp and browned, 8-10 minutes. Remove from oven; sprinkle with mozzarella. Continue baking until chicken is opaque throughout and cheese is lightly browned, 2 to 4 minutes.

4

Meanwhile, in a large skillet, place tomatoes, breaking them up with your fingers. Add garlic; season with salt and pepper. Bring to a boil, reduce to a simmer, and cook until sauce has thickened, 6 to 8 minutes. Serve chicken with a generous amount of tomato sauce.

 

Servings: 4

 

 Nutrition Facts

 

 

 

 

 

 

Amount Per Serving

 

 

 

Calories

 

349.30

 

Calories From Fat (21%)

 

71.79

 

 

 

% Daily Value

Total Fat 7.89g

 

12%

 

Saturated Fat 3.25g

 

16%

 

Cholesterol 113.37mg

 

38%

 

Sodium 606.26mg

 

25%

 

Potassium 879.26mg

 

25%

 

Carbohydrates 19.00g

 

6%

 

Dietary Fiber 2.86g

 

11%

 

Sugar 6.87g

 

 

 

Sugar Alcohols 0.00g

 

 

 

Net Carbohydrates 16.13g

 

 

 

Protein 49.44g

 

99%

 

 

 Recipe Source

Everyday Food

 

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